Settle into a comfortable but alert position.
Let your body guide you to the right shape for you today.
Don't worry about any images you may have in your mind about how you should sit while meditating.
Don't think you have to sit the way you have always sat.
Listen to your body and choose a shape that works for you today.
This may be a seated position.
You could be lying down or propped up on a wall or pillow.
You could be out walking.
However you find yourself,
Make sure you're honoring your body's request.
Today we're going to practice square breathing.
To do this,
You will inhale for a count of four,
Hold for a count of four,
Exhale for a count of four,
And then hold again for a count of four.
We will do the first three rounds together,
Then I will give you a few rounds to practice at your own pace.
Anytime you practice a breath retention exercise where you're holding the breath,
Know that you can release your breath or inhale whenever you need.
Start by taking a full exhale.
Now inhale for two,
Three,
Four,
Hold for two,
Three,
Four,
Exhale for two,
Three,
Four,
And hold for two,
Three,
Four.
Inhale hold,
Exhale hold,
Inhale hold,
Exhale hold.
And I'll take the next few cycles on your own.
After your next exhale,
Return your breath to a normal cadence,
Inhaling through the nose and exhaling through the nose.
Imagine that you planned a quiet vacation at a comfy cabin.
As you walk towards the cabin,
How's the air?
Is it the cool,
Crisp air of a fall morning?
Perhaps it's the warm air of summer.
As you enter the cabin,
Notice what the interior looks like.
Is there a fireplace crackling in the corner?
Is it filled with comfortably worn furniture,
Bookshelves,
Or maybe it's a new modern decor?
Settle into a seat next to the window,
Noticing the surrounding area outside.
Are there pine trees surrounding the cabin?
Can you see mountains?
Or maybe your cabin is on the lake.
Is the sky clear blue or maybe dotted with clouds?
Maybe you can see the clouds of a first snow drifting in.
Is the sun shining high in the sky?
Maybe it's rising or setting or maybe in your cabin it's night.
Notice the wildlife surrounding the cabin.
Can you see birds or squirrels or maybe there are deer in a nearby meadow?
As you fully visualize your cabin scene,
Continue to observe the nature surrounding the cabin and start to relax by following your breath.
This might still be the forest call.
Hold on to the peace and stillness you have cultivated through this visualization practice.
The practice helps us quiet the mind which makes it easier to tap into our deeper selves.
And now that you have cultivated a little more space in between your thoughts,
You can sit with a question to see if your inner wisdom will respond.
Today's deep listening question is inspired by the astrology concept of trine and sextile.
This refers to the idea that planets that are certain distances from each other can influence each other.
The concept is that planets within a certain distance can back each other up,
Cheer each other on,
And add strength and value to their roles.
It's like having a supportive,
Non-competitive best friend.
What supportive relationships are you nurturing?
Who do you go to when life gets tough?
Do you have places where you can let yourself be you?
Do you have moments of ease that can prepare you for the bigger challenges ahead?
Turn your focus inward as you consider,
Who lifts me up and helps me grow?
Sit with this question without trying to analyze or think and allow any answers to come up from deep within.
Who lifts me up and helps me grow?
Who lifts me up and helps me grow?
Who lifts me up and helps me grow?
As you reflect on those people who are most important to your growth,
Consider what you can do to honor those relationships.
As you practice deep listening,
You may notice that your inner wisdom doesn't always use words.
You may have gotten images or impressions or even seemingly random thoughts.
Take a few breaths to process what came up for you and consider if you want to act on anything that you have learned.
As we reach the end of today's practice,
Bring the palms together at heart center,
Slightly bowing your head.
Take a moment to reflect on your experience.
Were you able to connect with your inner wisdom?
Did you practice listening and being open?
Allow the experience and any insights you have gained to stay with you as you bring your awareness back to your physical surroundings.
Take your time and when you're ready,
Open your eyes and allow your body any gentle movement that it needs.
